Braised Fish: A Flavorful and Easy Seafood Dish for Any Night

Savor tender, melt-in-your-mouth fish simmered in a savory broth with veggies and herbs! This Braised Fish recipe transforms simple ingredients into a restaurant-worthy dish that’s light, nourishing, and bursting with flavor. Perfect for weeknights, meal prep, or impressing dinner guests!

Why You’ll Love This Recipe

• Weight Watchers-Friendly: 2 SmartPoints® per serving (Blue Plan).
• Quick & Effortless: Ready in 30 minutes with minimal prep.
• High-Protein, Low-Calorie: Lean fish keeps you full and fuels muscle.
• Versatile: Swap veggies, herbs, or broth to match your pantry.

Ingredients 

• 4 white fish fillets (cod, tilapia, or halibut, 4–6 oz each)
• 1 cup low-sodium vegetable or fish broth
• 1 cup cherry tomatoes, halved
• 1 small onion, thinly sliced
• 2 garlic cloves, minced
• 1 lemon, sliced (plus zest for garnish)
• 1 tbsp olive oil (or cooking spray for 0 points)
• 1 tsp paprika
• 1 tsp dried thyme (or fresh rosemary)
• Salt and pepper to taste
• Optional: 1/2 cup sliced zucchini, bell peppers, or olives

Instructions

Prep the Fish:
Pat fish fillets dry and season with salt, pepper, and paprika.

Sauté Aromatics:
Heat olive oil in a large skillet over medium heat. Add onion and garlic, sautéing for 3–4 minutes until softened.

Build Flavor:
Stir in cherry tomatoes, thyme, and optional veggies. Cook 2–3 minutes until tomatoes soften.

Braise the Fish:
Pour broth into the skillet and bring to a simmer. Place fish fillets on top of the veggie mixture. Arrange lemon slices over the fish. Cover and cook 10–12 minutes until fish flakes easily with a fork.

Serve:
Garnish with lemon zest and fresh herbs. Spoon veggies and broth over the fish.

Nutrition & SmartPoints®

Per serving (1 fillet + veggies/broth):

• Calories: 160
• Protein: 25g
• Carbohydrates: 8g
• Fiber: 2g
• Fat: 4g
• SmartPoints®: 2 (Blue Plan with cooking spray)

Points may vary with olive oil or added ingredients.

Serving Suggestions

• Over Cauliflower Rice: A zero-point base to soak up the savory broth.
• With Greens: Pair with steamed asparagus, spinach, or green beans (0 points).
• Crusty Bread: Add a slice of whole-grain bread for dipping (2–3 SmartPoints®).

Pro Tips

• Fish Swap: Use salmon or shrimp (adjust points if needed).
• Boost Umami: Add 1 tbsp capers or a splash of white wine (0–1 SmartPoint®).
• Meal Prep: Double the recipe and store in airtight containers for 3 days.
• Spice It Up: Add red pepper flakes or a dash of hot sauce.
• Fresh Herbs: Top with parsley, dill, or basil for brightness.

Why This Recipe Supports Your Goals

• Lean Protein: Fish is a zero-point protein on the Blue Plan, keeping you satisfied.
• Low-Calorie Veggies: Tomatoes, onions, and zucchini add volume without extra points.
• Healthy Fats: Olive oil provides heart-healthy monounsaturated fats in moderation.

This Braised Fish is a celebration of simplicity and flavor. With its tender fillets, aromatic broth, and vibrant veggies, it’s a dish that nourishes both body and soul. Whip it up for a quick dinner, pack leftovers for lunch, or serve it to guests—it’s proof that healthy eating can be effortless and elegant.